Divide the team into pairs, with a ball each and
one yard apart facing each other. Use the correct hand shapes and feet movement.
Do the following exercises.
Shoulder height passing
and receiving. Both players have a ball in the palm of the right hand level
with the shoulder. At "Go" both players push the ball to the other players
left hand. Each player flips the ball from the left hand into the right hand
and play continues. Balls should be circling clockwise. How fast can you go
without dropping the ball. Change direction and go anti-clockwise.
Waist height passing and receiving. Same as above but at waist height.
Under and over. Move to 3-5 yds apart. One player throws the ball at his
partners chest at the same time his partner throws a ball over the other ball
with a slight arc. Repeat and continue. How fast can you go without dropping
the ball. Change over throws.
Bouncing under. One player throws straight to his partner at shoulder height.
The other player bounces the ball so his partner catches the ball at chest
height. How fast can you go without dropping the ball. Change over.
ouncing under, passing and moving. Same as above but players move
around the field. Change over.
Sideways skipping. Players stand diagonally at opposite corners of an imaginary
1 yard square. Each player gently throws the ball waist high straight to the
vacant corner. Both players skip sideways to catch the others ball. Repeat
from the new position and continue. The key is a straight throw, but move
sideways without clipping heels. How fast can you go without dropping the
Sideways skipping and bouncing. Same movement as for exercise 6 but players
bounce the ball across.
Know your throw. Players throw the ball over their heads. Without turning,
catch the ball behind the back. Flip back over from behind and catch again
in front. Repeat
Behind and through. Player stands with legs apart and takes the ball in
both hands behind the neck. Drop the ball down the back letting it bounce
through the legs to catch in front
Back and forth. Players stand with legs side ways apart. Players bounce
the ball through their legs from front to back and catch behind. Then bounce
the ball through from behind and catch in front
Figure of eight. Stand with legs apart side to side. Pass the ball through
and around legs in a figure of eight from behind. Change direction and pass
from the front
Front to back. Stand with legs apart. Bend to hold the ball in both hands
between the legs. Drop the ball and and quickly take both hands behind the
legs to catch it before it hits the ground.
Quick hands. Stand with the legs apart but this time one hand holds the
ball from the front the other from behind between the legs. Drop and catch
before it hits the ground.
Bouncing and controlling. Each player has a ball in each hand. Players bounce
the ball in the right hand and immediately bounces the ball in the left hand.
Continue bouncing both balls in turn. How long can you keep going
Balancing. The first player holds the ball in both hands. His partner serves
a second ball which player 1 catches on top of the ball and balances it. The
first player then must exchange the ball being held with one balanced on top
without dropping them.
Shuffling. Each player has one ball and holds it in either the left or right
hand. Whilst doing the semi-splits front to back the player bounces the ball
between the legs to catch with the other hand. Immediately bounce the ball
back while changing feet with a different foot forward each time the ball